2X10’s Are Your Friends

2X10’s Are Your Friends

Workout Date:

01/30/2018

QIC:

Quaker

PAX:

Kitten, Sunshine, Chewy, High Interest, Skid Marks, Fly Over, Quaker (QIC)

The Thang:

YHC had an opportunity to pick up the Q for Hottub at the Village this morning, so last night I racked my brain on what kind of Beatdown should be administed to the PAX. I looked over a bunch of past beatdowns but couldn’t find one that I wanted to use, so I figured I would create a new one. My main focus for the Beatdown was to Keep it Simple, so YHC decided to use only 2 main exercises! No coupons, no complicated explanations. YHC arrived at the AO to find High Interest & Sunshine chatting in the parking lot. Next to arrive was Kitten running in from the Hulk (# T-claps). Then Chewy, Skidmark, and Flyover arrived near the one minute warning to complete the PAX.

AO: The Village

Conditions: 38 Degrees, Calm

1 Minute Warning

Proper Disclaimer

COP: 26 SSH IC; 21 TTT IC; 20 Windmills IC; 20 Imperial Walkers IC; 22 Merkins IC; 20 Hillbillies IC; 15 Little Baby Arm Circles IC; 15 LBAC Reverse IC

The THANG: 2 Exercises (Burpees & FlutterKicks) x 10 Pain Stations around the perimeter of the AO. At each pain stations increase reps (2-20)!

Round #1: Burpees!!

Stations # 1: 2 Burpees IC . . . run to next station

Stations # 2: 4 Burpees IC . . . run to next station

Stations # 3: 6 Burpees IC . . . run to next station

Stations # 4: 8 Burpees IC . . . run to next station

Stations # 5: 10 Burpees IC . . . run to next station

Stations # 6: 12 Burpees OYO . . . run to next station

Stations # 7: 14 Burpees OYO . . . run to next station

Stations # 8: 16 Burpees OYO . . . run to next station

Stations # 9: 18 Burpees OYO . . . run to next station

Stations # 10: 20 Burpees OYO . . . run to next station (the begining)

Round #2 – FlutterKicks (Four Count)

Stations # 1: 2 FlutterKicks IC . . . run to next station

Stations # 2: 4 FlutterKicks IC . . . run to next station

Stations # 3: 6 FlutterKicks IC . . . run to next station

Stations # 4: 8 FlutterKicks IC . . . run to next station

Stations # 5: 10 FlutterKicks IC . . . run to next station

Stations # 6: 12 FlutterKicks IC . . . run to next station

Stations # 7: 16 FlutterKicks IC . . . run to next station

Stations # 8: 14 FlutterKicks IC . . . run to next station

Stations # 9: 18 FlutterKicks IC . . . run to next station

Stations # 10: 20 FlutterKicks IC . . . run to next station (the begining)

Mosey to Playland & Circle Up

6 PAX do 5 Merkins IC & hold Plank, 1 PAX does 5 Chin-ups IC, rotate through entire circle

Mosey back to Shovel Flag

Mary Around the Horn: 10 Freddy Mercury IC (Quaker); 15 Mountain Climbers IC (Kitten); 15 Sumo Squats IC (Chewy); 15 American Hammers IC (Flyover); 15 Shoulder Taps IC (High Interest); 15 Box Cutters IC (Sunshine)

Time Called

COR – 7

NOR

Announcements: Kotters Day (1)Thursday @ the Village, Warthog, BB Revenge, & the Rivera ; (2) Saturday @ BombSquad & TimeShare; Kegs & Eggs Workout 2/3/18 @ BombSquad

Prayers

Aye!

Quaker

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